-- Simple Smart Nutrition

Salmon with Cranberry-Orange Salsa

In a scene straight out of the TV show, “Chopped” I was looking to make something tasty for dinner in a hurry. I had an orange, fresh cranberries, salmon and…

In a scene straight out of the TV cooking show series, “Chopped” I was looking to make something tasty for dinner and being in a hurry, I decided to just use what I could find in the fridge.

Hmm…an orange, cilantro, some fresh cranberries, and a piece of frozen salmon.

What to make?

Well, I decided to make salsa out of the cranberries and serve it with the salmon. I was delighted with how good it was! You will be too, when you try this recipe.

The tart taste of the fresh cranberries mixes with the sweetness of the orange and picks up the flavor of the salmon in a fresh new way. Your taste buds will be absolutely delighted!

Cranberries are one of the few foods totally native to North America.

Native American Indians ate cranberries cooked and sweetened with honey or maple syrup. Cranberries were also used as a medicine and a poultice for wounds. The tannins in them help to contract tissue to stop bleeding, and we now know that compounds in cranberries have powerful antibiotic effects as well.

While cranberries are best known for helping urinary health, recent studies now suggest that this little red super berry is beneficial for the gastrointestinal tract, prevents cavities, helps prevent kidney stones and gallstones, aids in recovery from strokes, prevents cancer, lowers LDL (bad) cholesterol, and raises HDL (good) cholesterol. Not bad for one little berry, huh?

These phytochemical powerhouses are packed with five times the antioxidant content of broccoli, and rank higher in antioxidants than most fruits and vegetables!

Several newly discovered compounds in cranberries have also been found to be toxic to cancer cells including lung, cervical, prostate, breast and leukemia cancer cells. So you see, there is no reason to NOT eat cranberries!

Ingredients

2-4 wild caught salmon fillets (sockeye salmon is great with this-it has a firmer texture and sweeter taste)

Jerk seasoning (I used a pre-made powdered rub)

1 cup (or so) fresh cranberries, chopped, or lightly processed in food processor

½ small red onion

1 orange or blood orange, sectioned and cut

Juice of half a lime

Hot pepper flakes, to taste

2-4 Tbsp. chopped cilantro

1 tsp honey

Sea salt

Directions

Chop cranberries, and mix with orange, onion, lime, cilantro and hot pepper flakes. Season the salmon with jerk seasoning, and grill or broil till tender and flaky. Serve topped with cranberry mixture. Enjoy! Serves 2-4.

Eat well, be satisfied, burn fat and improve your health with the Fat Burning Kitchen Superfood Recipe book!

Till next time, stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Dandelion Greens, Not Just Another Annoying Weed in Your Yard

What if there was a new drug that could cure liver disease, dissolve kidney and gall stones, aid digestion and weight loss, act as a diuretic, eliminate acne, relieve constipation, lower blood pressure and cholesterol…

Dandelion Greens, The Amazing Natural Medicine

Often overlooked as an annoyance in your yard, dandelion greens contain an amazing array of dazzling benefits.
What if you read in the news that medical science just discovered a new drug that could prevent or cure liver disease–including hepatitis, purify your blood, dissolve kidney and gall stones, help digestion, aid in weight loss, act as a diuretic, eliminate acne, relieve constipation and diarrhea, lower high blood pressure, prevent or cure anemia, lower cholesterol, reduce acid reflux, prevent various types of cancers, and prevent or control diabetes?

What if it had no harmful side effects?

All of these benefits are packaged in one plant—the dandelion.
The dandelion is one of nature’s top healing plant foods.

Dandelion has been used for hundreds of years in China, Europe, and the Americas to treat hepatitis, kidney, and liver disorders. And it’s often used as a natural treatment for hepatitis C, anemia, and general liver detoxification.

Rich in beta carotene (plant-based source of vitamin A), fiber, potassium, iron, calcium, cobalt, copper, boron, molybdenum, magnesium, phosphorus, B vitamins, vitamin D, and a good source of protein as well—this plant is as super-powered as you can get!
• Vitamin A is important in fighting cancers of epithelial tissue, including mouth and lung.

 • Potassium rich foods, balanced with magnesium, help keep blood pressure down and reduce risk of strokes. 

• Fiber helps stabilize blood sugar, lowers cholesterol, reduces cancer and heart disease, and assists in weight loss. 

• Calcium, boron and phosphorus and magnesium work together to build strong bones and can lower blood pressure. 

• B vitamins help reduce stress, aid the nervous system and give you energy.
Dandelion’s strong diuretic properties help to lower blood pressure, and remove excess fluids from the body by increasing urine output, helping to flush toxins from the body.

Dandelion is excellent for reducing edema, bloating, and water retention. Dandelion diuretic is actually as effective as the potent diuretic drugs, Furosemide and Lasix, used for congestive heart failure and cirrhosis of the liver, with none of the serious side effects.

Dandelion roots contain inulin and levulin, substances that may help balance blood sugar, making it helpful in treating diabetes. Inulin, a soluble fiber, also helps digestion by feeding the healthy bacteria in the intestines, where it increases nutrient absorption as well.

Dandelion has had a long history of being effective for helping with weight loss.
In controlled tests on laboratory mice, a loss of up to 30% of body weight in 30 days was possible when the animals were fed dandelion extract with their food.

The bitter substance in dandelion (taraxacin) stimulates effective digestion.
The bitter taste actually promotes the secretion of bile from the liver and gallbladder, as well as hydrochloric acid from the stomach.

Choline is another ingredient of dandelion that is a liver stimulant.

Our livers work very hard to filter the toxins that we come into contact with on a daily basis, and need help removing some of these modern day poisons from our body. Rough skin and acne, constipation, gas and bloating, frequent headaches, and PMS are all possible indications of an overburdened liver.

Dandelion is high in Linoleic and Linolenic Acid–essential fatty acids (omega 3 and omega 6) required by the body. These fatty acids can lower chronic inflammation, such as proliferative arthritis, regulate blood pressure and the menstrual cycle, and prevent unhealthy blood clots.

Both dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol.

On top of all that, dandelion contains multiple anti-diarrheal and antibacterial properties.

Dandelion greens are high in oxalate, a naturally occurring anti-nutrient found in some fruits and vegetables that binds up minerals preventing their full absorption and can contribute to kidney stones, gallstones, and gout in susceptible people.

But luckily, oxalate can be easy to mitigate by simple and light cooking as in the recipe below.   If you pick wild dandelions, rather than purchasing them at the market, you can take advantage of the flower and roots, which also offer health benefits. But be sure to pick dandelions from areas that are safe from lawn pesticides, car exhaust and passing dogs, however.

The dandelion greens that you buy in the market are usually more mild tasting and less bitter than straight from your yard. You can add them to salads, soups, or stir-fries.

The following is one of my favorite recipes for you to try from my friend, Jenny at Nourished Kitchen :

Wilted Dandelion Greens
Ingredients
1 Tbsp whole mustard seed 1 Tbsp grass fed butter 4 ounces nitrite-free bacon, chopped 1 small shallot, peeled and coarsely chopped 1 pound young dandelion greens, rinsed well and coarsely chopped 2 teaspoons red wine or apple cider vinegar

Directions
Place a cast iron or stainless steel skillet over a high flame and toss in mustard seeds, toasting gently until they release their fragrance – about two minutes. Transfer mustard seeds to bowl or dish to cool while you prepare the remaining ingredients.

Reduce the heat to medium and spoon butter into the skillet, allowing it to melt until it begins to froth. Add chopped bacon to the butter and fry it until crisped and its fat rendered. Transfer the bacon to the dish holding your toasted mustard seed.

Toss chopped shallot into the rendered bacon fat and fry until fragrant and softened, about three minutes.

Stir in dandelion greens into the chopped shallot and bacon fat, and immediately turn off the heat as the greens will wilt in the skillet’s residual heat.

Pour in vinegar and continue stirring the greens until wilted to your liking. Transfer to a serving dish and dress with toasted mustard seed and crisped bacon.

Serves 4, Prep time: under 10 minutes

Enjoy dandelion’s massive health benefits!

Till next time, stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree innursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Heart Warming, Healthy Squash Soup Recipe

While we sometimes think of squash as a starchy vegetable, it is actually the starchy parts of winter squash that have the most antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating properties. You, your family or friends will absolutely love this! Enjoy.

Yesterday was one of those rare but perfect fall days.

Chilly in the morning, but warming up during the day under a brilliant blue sunny sky. The trees are beginning to change color and leaves are starting to crunch underfoot.

Nothing said “Autumn” more, and I was ready to pull out one of those delicious, warming, soul-satisfying soup recipes that I had set aside during the summer.

I guarantee you’ll love this one.

Squash Soup

This simple and easy soup recipe is my own version adapted from Dr. Andrew Weil’s “The Healthy Kitchen” cookbook.

It’s warm, filling and satisfying—the perfect comfort food.

And winter squash turns out to be one of the BEST sources of vitamin A and carotenoids in your diet!

Squash actually contains 1/3 the recommended amount of vitamin C, and a hefty amount of the mineral manganese, as well as its high fiber content. Squash also contains lots of vitamins B1, B3, B6, pantothenic acid, and folate.

Squash soup is a perfectly satisfying meal for a chilly autumn day along with an avocado, orange and arugula salad drizzled with olive oil and balsamic vinegar.

You, your family or friends will absolutely love this! Enjoy.

Ingredients

1 large winter squash (about 2 1/2 pounds), such as butternut or kabucha, peeled, seeded, and cut into 2-inch chunks

2 medium red onions, peeled and quartered

3 or 4 cloves garlic, peeled

2 tart organic Granny Smith apples peeled, cored, and quartered

2 Tbsp extra virgin olive oil

Sea salt to taste

1 tsp chili powder

Hot pepper flakes, optional

4 cups vegetable stock or organic free range chicken stock

Garnish

1 cup pecans, chopped or whole

1 Tbsp butter

2 Tbsp turbinado or raw sugar

1 Tbsp cinnamon

Sea salt

1/4 tsp of cayenne powder

Directions

Preheat oven to 400 degrees F. Toss squash, onions, garlic, and apples in a large bowl with olive oil to coat. Season well with salt, hot pepper, and chili powder. Arrange vegetables in a large roasting pan in one layer. Roast in oven, stirring every 10-15 minutes, until vegetables are tender and lightly browned, about 35-40 minutes.

Meanwhile, in a small skillet over medium heat, add butter, sugar, pecans, salt and spices. Heat and stir until sugar starts to carmelize, but be careful not to let it burn. Remove from pan and cool.

Transfer half the vegetables and 2 cups stock to a food processor or blender; puree until smooth. Repeat with remaining vegetables and broth. Return pureed mixture to pot, thinning soup with additional stock or water, if necessary. Season with salt to taste and bring to simmer over medium-low heat. Serve immediately, garnish with toasted, seasoned pecans. Serves 4.

Or if you love this recipe as much as I do, it may only serve two! 😉

Till next time, stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Kale, Squash and Apple Salad

Everyone knows the advantages of eating kale, but now is the time to add squash to your meals as well. There are so many different varieties available right now–and all are delicious!

This awesome vegetable is a superfood of its own right, and is very high in beta-carotene, which provides the majority of vitamin A in most diets–as long as it is eaten with some fat so it can be absorbed and utilized. (Antioxidants don’t work unless you eat this.) Squash also contains vitamin C, potassium, fiber, and omega-3 fatty acids, which helps fight cancer, colds and flu, and heart disease–to name just a few.

Unlike summer squash, which has edible skin and can be eaten raw, winter squash usually has a tougher skin and will need to be peeled. There are many methods to cooking squash, but the best method for most squash is roasting. Carefully cut the squash in half and scoop out the fibers and seeds. At this point, you can separate the seeds from the fibers to toast them for a snack. Roast the squash cut-side down at 350 degrees F until tender–or do like I did and half or quarter and put on medium heat on grill for about a half hour or so, depending on the size of the squash pieces.

Fall Squash, Kale and Apple Superfood Salad

1/2 Granny Smith apple, chopped

1/2 McIntosh, Gala, Fuji, etc apple, chopped

1/2 firm pear, chopped

1 small squash, roasted, cooled and chopped in cubes (I used a Delicata squash)

1/2 red onion chopped

1/4 cup roasted pumpkin seeds (I roasted in pan over med heat for about 2-4 min)

Dinosaur kale, chopped and massaged (can use a rolling pin to make it more tender)

1/2 cup chopped celery

1/4 cup tart dried cherries or unsweetened cranberries

1-2 Tbsp pure maple syrup

1 Tbsp extra virgin olive oil

1 Tbsp apple cider vinegar or fresh lemon juice

Salt, pepper, hot pepper flakes to taste

Roast squash, cool, peel, and cube in small pieces. Chop kale in small pieces, and roll with rolling pin or ‘massage’ by wrapping in clean dish towel and rolling with a rolling pin or can to make it more tender. Mix the rest of ingredients in and serve. Serves about 4. Works as a great vegan meal too!

A Votre Sante!

Catherine (Cat) Ebeling RN BSN, is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller, “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

Cat’s Global Green Kitchen

Luscious Coconut Milk Flan

Coconuts once were considered bad for you. It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain. So the question is: Are coconuts really good for you or bad for you?

Sweet treats tend to be not only full of calories, but have the unfortunate downside of providing mostly empty calories.

But you can have sweet treats that have lots of health benefits too.

Coconuts once were considered bad for you. It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain.

Now, coconuts have taken center stage for their nutrition value.

So the question is: Are coconuts really good for you or bad for you? Coconut is now sold in stores as coconut oil, the coconut meat itself, coconut milk and coconut water. While all parts of the coconut contain great health benefits it’s the oil that makes it a real superfood!

The fat in the coconut milk is the single best source of medium chain triglycerides.

Why does that matter?

This type of healthy fat gets burned immediately for energy. It also boosts your metabolism and help your body burn fat more easily for energy.

Besides its fat burning and energy promoting abilities, coconut oil possesses other great health benefits for your body as well.

Coconut oil is also rich in lauric acid, which boosts immunity and destroys harmful bacteria and viruses in the body. And the saturated fat in coconut also are healthy for your heart, your skin, your hair and for your brain as well.

Enjoy this dessert and know you are doing good things for your body and health as well!

Coconut Milk Flan

Ingredients

1 15 oz. can of full-fat, organic coconut milk
5 organic, free range eggs
2-3 Tbsp of pure maple syrup
1 tsp of real vanilla extract

3 Tbsp raw sugar
3 ounces of unsweetened shredded coconut for topping (optional)

Directions

Pre-heat the oven to 325 °F. Fill a teapot with water and heat to a simmer.

In saucepan, heat the sugar until it melts and is a golden brown liquid. Pour sugar mixture in a glass pie plate.

Combine all the rest of the ingredients in a large bowl and mix with mixer. Pour into pie plate, and place inside a larger baking dish that is at least 2 inches deep. Then pour the hot water in the space surrounding the pie pan – allowing the liquid to reach about halfway up the sides. Bake about 40 to 45 minutes, or until the flan is set (when a knife comes out clean from the center).

For the topping–line a baking sheet with parchment paper and bake raw, shredded coconut in the same 325 °F oven for about 5 to 7 minutes. Remove the toasted coconut once it’s lightly browned, and sprinkle on top of flan. Serves 4-5.

Enjoy!!

Till next time, stay healthy and lean!

Look for more great recipes like this in my new upcoming Fat Burning Superfoods Recipe book!

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Perfect Paleo Salad Nicoise

This salad is definitely a meal in itself. High in protein, it is very satisfying and incredibly healthy too. It’s the perfect Paleo dinner full of fat burning antioxidants and bursting with nutrition.

And don’t be afraid of the potatoes. An occasional potato is not going to hurt your efforts to stay lean, especially if it is combined with other fibrous vegetables, a healthy fat, and some good quality protein. And potatoes (especially organic ones) are rich in vitamins and minerals as well.

Use good quality fresh greens, as they are loaded with nutrients and antioxidants. I really like to add arugula with its sharp, slightly bitter taste. Arugula is a member of the same family as broccoli, which makes it an excellent fat-burning food, and an excellent source of vitamins A and C, folic acid, calcium, manganese, and magnesium. It’s also a very good source of potassium, iron, zinc, riboflavin, and copper.

Salad
1 big handful of baby greens
1 big handful of baby arugula
2-3 new red potatoes, quartered
½ lb or so fresh green beans or asparagus
2 eggs hard-boiled, quartered
½ cup tomatoes, chopped
¼ cup kalamata or Greek olives
1 lb grilled tuna or 1 can of tuna packed in olive oil
Handful of fresh basil, and capers for garnish

Dressing
1-2 garlic cloves, smashed and minced
1 small shallot, minced
½ cup extra extra virgin olive oil
¼ cup balsamic vinegar or fresh lemon juice
Sea salt and pepper to taste

Directions
Steam green beans lightly until tender crisp and then cool under cold water. Quarter and cook potatoes if necessary and soak in ice water, while you prepare the rest of the salad. Whisk together ingredients for dressing. On a large plate or shallow bowl, place greens on bottom, and arrange potatoes, green beans, eggs, tomatoes, olives and tuna in separate sections on top of greens. Drizzle with dressing and garnish with capers. Serves 2 or 4 smaller servings.
Enjoy!

Till next time, stay health and lean!

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Cooling Cucumber Salad

Cucumbers aren’t the sexy new superfood topping all the lists lately, but this vegetable quietly sits amongst the nutrition superstars with plenty of benefits in its own right. Cucumbers contain very valuable antioxidant, anti-inflammatory, and anti-cancer benefits.

This salad is, by far, the best in the summer when big luscious tomatoes are in season and full of flavor, and the cucumbers are fresh and tender. Continue reading “Cooling Cucumber Salad”

Asian Ribs Are the Hit of the Weekend BBQ!

The Fourth of July weekend is the traditional time to barbecue outside, gather with some friends or family to enjoy all that summer has to offer. While regular ribs usually are slathered in bbq sauce full of high fructose corn syrup, these spicy ribs have an Asian twist you’ll love.

Happy SUMMER!

The Fourth of July weekend is of course, the traditional time to barbecue outside, gather with some friends or family and get outside to enjoy all that summer has to offer.

While regular ribs usually are slathered in a sweet sauce full of high fructose corn syrup, these spicy ribs use a Korean marinade followed by slow cooking on the grill to produce some mouth watering tender ribs with yummy Asian twist. This one is sure to please everyone!

Ingredients
1 cup soy sauce
1/4 cup raw honey
1/3 cup rice vinegar
1/4 cup sesame oil
juice of 1 fresh lime
5-6 big cloves minced garlic
2-4 large green onions, chopped
1/2 to 1 tsp of red pepper flakes
5 lbs Korean-style short ribs* or any type ribs
Combine marinade ingredients in medium bowl; whisk to blend well. Pour into heavy jumbo resealable plastic bag. Add ribs; seal bag. Turn bag over several times to coat ribs evenly. Refrigerate overnight, turning bag occasionally.

Prepare barbecue (medium-high heat). Drain ribs; discard marinade. Grill ribs over medium low heat, until browned and tender, about 5 minutes per side (if using Korean style rib cut). If using regular pork ribs, grill over indirect medium low heat, turning often, about 45 minutes to an hour.

Serve with marinated cucumber salad.

*beef chuck flanken, cut 1/3 to 1/2 inch thick across bones; about 20 pieces*

Marinated Cucumber Salad

This salad is a refreshingly cool and tasty way to enjoy cucumbers. Smaller locally grown cucumbers work, or try the European or Persian style cucumbers that are appearing in stores. These have a more tender skin that is fine to leave on, especially if you can find the organic cucumbers. Make ahead of time to marinate. You can make a day or so ahead and let it soak up the flavors of the marinade.

2 large cucumbers, sliced thinly, with or without skin
1 large sweet onion sliced roughly
1 clove garlic, minced
1/2 cup apple cider vinegar
2 Tbsp or so of honey
1/2 cup water
1/4 cup olive oil
handful fresh basil, chopped
sprinkle of red pepper flakes

Combine all ingredients in glass bowl, and store in fridge a few hours or overnight. Serve with ribs.

Have a safe, happy and FUN Fourth of July everyone!

Till next time, stay healthy, lean and energetic!

Look for the Fat Burning Kitchen Superfood Recipes coming in July!!

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Guacamole Deviled Eggs

These delicious eggs have guacamole as a healthy addition to the egg yolks. So on top of all the great fat burning benefits you get from eating the eggs and the yolk, you get the healthy fats, vitamins and minerals in the avocado as well. This high protein, low carb snack will keep your blood sugar stable.

PHAT GUACAMOLE DEVILED EGGS

The healthy fats and other nutrition you get from avocados help your body to maintain proper levels of hormones that help with fat loss and muscle building. The healthy fat in avocados helps control insulin levels and gives your brain a signal that you are satisfied when you eat them, so you eat less.

Avocados contain plenty of oleic acid, a monounsaturated fat that helps lower cholesterol and is helpful in preventing breast cancer and other cancers. One cup of avocado has about a quarter of your required daily amount of folate, or folic acid, a B vitamin that plays an essential role in making new cells by helping to produce
DNA and RNA.

This hunger satisfying low carb snack will keep your blood sugar stable, fill you up, replenish and fuel your body with lean, fat burning nutrition.

Check these out—they are absolutely delicious!

Ingredients

4-6 eggs, hard-boiled

1 avocado

1 clove minced garlic

¼ cup finely minced red onion

1 small roma or plum tomato, seeded and finely chopped

2-4 Tbsp chopped cilantro

Frank’s Redhot sauce or Tabasco, more or less to taste, depending on its hotness

1 tsp lemon or lime juice

Cilantro, chopped

Sea salt

Directions

Peel hard-boiled eggs and cut in half length-wise. Gently pop out yolks into a small bowl with avocado, garlic, tomato, onion, hot sauce and lemon juice. Mash yolks and avocado mix together. Season with sea salt, and freshly ground black pepper to taste.

Refill egg whites with the yolk/guacamole mixture, sprinkle with chopped cilantro.

Serves 4.

Enjoy! Or take to the next party you go to–everyone will love this new twist on deviled eggs!

Till next time, stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Mouth Watering, Healthy Chocolate Fudge

Enjoy small squares of this delicious healthy fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!

This recipe is from my good friend, fitness and nutrition expert, Mike Geary, author of The Truth About Six Pack Abs, and co-author along with me, of The Fat Burning Kitchen:

It’s a HEALTHY and DELICIOUS way to make chocolate fudge.

Ingredients
3/4 cup organic coconut milk (NOT the watered down “light” version which just replaces some of the healthy coconut fat with water…use the real full-fat version)
1 bar (3-5 oz) extra dark chocolate (at least 70-80% cacao)
4-5 tablespoons of your favorite nut butter (almond butter, cashew butter, macadamia butter, etc)
3/4 cup raisins, dried cherries, or cranberries (optional)
1/2 cup whole raw walnuts or other nuts
2 Tbsp ground flax seeds
2 Tbsp whole oats or oat bran
1/2 teaspoon vanilla extract
A little stevia powder to sweeten

Note–Don’t be afraid of the fats in the coconut milk… coconut fat contains medium chain triglycerides (MCTs) that are more easily burned for energy and also contain a special fat called Lauric Acid, which is extremely healthy and supports the immune system.

Start by adding the coconut milk (cans of organic coconut milk are available at most health food stores and possibly even your grocery store) and vanilla extract to a small saucepan on VERY low heat. Break up the extra dark chocolate bar into chunks and add into pot. Add the nut butter and the stevia, and continuously stir until it all melts together into a smooth mixture.

Then add the dried fruit, walnuts, flax seeds and bran and stir until fully blended. Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidifies together.

Store in a closed container in fridge to prevent it from drying out.

Enjoy small squares of this delicious healthy fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!

Even though this is a healthier dessert idea that’s lower in sugar and higher in nutrition than most sweet treats, keep in mind that there are still quite a few calories in it, so keep your portions reasonable.

You may want to forward this delicious and healthy chocolate fudge recipe to your friends and family… they will thank you!

Check out Mike’s presentation below with great tips to lose belly fat and get a flat stomach:

The Truth About Six Pack Abs

Till next time, stay healthy, lean and full of energy!

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Paleo Chocolate Lava Cake, an Anti-Aging Treat

In one of my favorite restaurants, I found a devilishly delightful…

In one of my favorite Boulder restaurants, The Kitchen Upstairs, I have found a deliciously devilish treat that I have indulged in a time…or two…or three–well, who’s counting? In fact, it’s gotten hard to walk into that place without salivating, thinking about the little “Pot au Chocolait” that they serve. While it appears to look like a cake on the outside, it is actually a flourless orgasmic blend of rich chocolate, butter, eggs, sugar and milk. Inside it is a molten delight of gooey, warm, joy. These little rascals are easy to whip up, quick to bake, and bring sheer ecstacy to most everyone who bites into them.

So I set forth on a quest to find a similarly delightful recipe and I think I have found it. Before you indulge in this guilty pleasure, let me lighten that guilt just a tad by telling you a few of the healthy, antiaging benefits of chocolate.

One of the biggest and most important reasons to make chocolate a part of your diet on a regular basis is because of the heavy-hitting antioxidants it contains. In fact, scientific research is has compiled evidence that links chocolate to over forty health and antiaging benefits.

These powerful antioxidant polyphenols in chocolate are so valuable, becasue they contain the ability to stop free radical-mediated oxidation. This helps to decrease your risk of all those chronic aging diseases like heart disease, cancer, strokes, Alzheimer’s and more, by directly interfering with one of the major preventable causes.

And interesting tidbit from the ACS’s Journal of Agricultural and Food Chemistry states that naturally-occurring polyphenols in cocoa, the fundamental component in chocolate, actually boost levels of HDL, the “good” cholesterol, while at the same time reducing the danger of so-called “bad” variety – LDL – by preventing its oxidation.Supporting evidence from the Cleveland Clinic study noted:

“Antioxidants are believed to help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as ‘bad’ cholesterol, to form plaque on the artery walls.”

Chocoholics are truly addicted–and we like it!

If you get a mood boost when you bite into chocolate, it is not all in your head–well, actually, it is all in your head.

There’s a chemical called anandamide, which is a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression. This chemical is activated when you eat chocolate. Derived from an ancient Sanskrit word for “bliss”, it is an accurate description for the feeling that many chocoholics pursue in their love of chocolate.

Daniele Piomelli, a food scientist from the University of California, Irvine, explains it this way:

“Anandamide is …synthesized in areas of the brain that are important in memory and higher thought processes and in areas that control movement. That implies that anandamide’s function is not just to produce bliss.^“

There’s also evidence that this compound has the ability to help “sweeten” up your love life as well. Natural stimulants in chocolate produce a boost in both physical and brain energy, primarily from caffeine and theobromine. In fact, one clinical study showed positive effects on cognition and mood, as well as lowered blood pressure. And, everyone knows chocolate contains caffeine, a stimulant that can help heighten physical energy and alertness, but studies also show that it can inhibit inflammation in the brain and fights aging.

Enjoy!

Ingredients

8 ounces 70% bittersweet chocolate, finely chopped (I use the really tasty chocolate you find in gourmet dark chocolate bars)

12 tablespoons (6 ounces) unsalted butter, cut into cubes

4 large eggs

1/2 cup (3 1/2 ounces) granulated sugar

1/8 teaspoon salt

Directions

Adjust oven rack to middle position and preheat oven to 375°F. Butter seven 4-ounce ramekins.

Using microwave or a bowl set over pan of simmering water, melt chocolate with butter, stirring occasionally, until melted and smooth. Remove from heat.

While chocolate is melting, whip eggs, sugar, and salt using mixer fitted with whip attachment on medium-high speed until mixture is lightened and fluffy, about 5 minutes.

Reduce speed to low and mix in chocolate mixture until combined. Spoon into cups and place on baking sheet. Bake until edges are set but center is underdone and still the consistency of pudding, about 10-12 minutes. Avoid over-baking. Let cool 3 minutes and serve with (optional) whipped cream, fresh cream and a touch of powdered sugar sprinkled on top.

(Almost) Paleo Cranberry Muffins

Gluten, dairy and nut free muffin recipe. Only a small amount of rolled oats..

Well it’s January, and for most of us in the industrialized world, that means it’s time to get our diet and lifestyle back on track. And that means eating cleaner, reducing the processed stuff and generally avoiding sugar and refined flours. I take it a step further and really try to embrace a more Paleo diet. That means no flour or grain whatsoever, very little sugar, less starchy stuff, and more fresh organic vegetables, naturally raised meat and fish, and healthy fats.

All of this is great, but the sudden withdrawal of even the little bits of (gluten free) grains and sugar that I had, makes me crave it. So without totally blowing my diet, I decided to whip up some muffins, in hopes they’d take away my cravings. They hit the spot! And they seem to be very popular with everyone who has tried them thus far.

Muffins, fortunately, are an inexact science—unlike cakes or baking bread. Or perhaps I’m lucky and just know the right ingredients to add in the right amounts. Regardless, I started throwing together ingredients, and Viola! Out came these beauties. And Lo and Behold. They were pretty tasty. I am already on my third batch in the past week.

Cranberries have some of the highest quantities of antioxidants out there. They even top blueberries! They are full of vitamin C, making them great as an immune booster, and their unique properties fight harmful bacteria in the digestive system, They also help to prevent kidney stones, prevents cancer, and lower LDL (bad) cholesterol and raises HDL (good) cholesterol. Not bad for one little berry, huh?

According to a recent study from Cornell University, cranberries also contain compounds that are toxic to a variety of cancer cells including lung, cervical, prostate, breast and leukemia cancer cells.

Fresh cranberries–not the frozen or canned kind–have the highest levels of nutrients, and are at their peak usually in the late fall and early winter, just in time to add their bright color and tart tangy flavor to holiday meals. Since they are hard to find any other time, I usually stock up on the fresh ones and throw them in the freezer to use in smoothies, sauces, and muffins.

Almost Paleo Cranberry Muffins

Ingredients

2 cups fresh or frozen cranberries, whole
1/3 cup sugar
2-3 tsp cinnamon
1/2 tst nutmet
2 Tbsp honey
1/3 cup ground flax seed
½ cup oats
1/3 cup walnuts, pecans, or almond slivers (optional)
1/3 cup melted butter or coconut oil
½ tsp sea salt
2 tsp baking powder
¼ cup protein powder (I used the “Raw” brand)
1 large egg
1 Tbsp vanilla

Directions

Preheat oven to 400.
Grease muffin tin or use paper muffin cups
In a bowl, mix all ingredients except cranberries and stir vigorously
Add cranberries, stir
Divide into muffin cups
Bake at 375 for 25 minutes or until centers are done.
Cool and enjoy!

Asian Spicy Pork Meatballs

These were a hit at the last party! A yummy party treat or just anytime for a delicious Asian-inspired dinner.

A yummy party treat or just anytime for a delicious Asian-inspired dinner. Serve with delicious Pineapple Salsa on the side. (See below for recipe.)

Asian Spicy Pork Meatballs

Ingredients

1 lb ground pork

1 egg

1/3 cup coconut flour

½ red onion, diced finely

2 cloves garlic

2 T fish sauce

2 T soy sauce

2 teaspoons finely chopped or grated fresh ginger

2 T Thai sweet red chili sauce

½ teaspoon salt

a handful of chopped cilantro

2 T sesame seeds

Directions

Mix all ingredients together well. (I used my clean hands)

Roll in 1 ½” diameter balls.

Place on a baking sheet with sides, so the juice doesn’t run off.

Bake in a 375 degree oven for 30-40 minutes, turning to brown evenly.

Serve immediately or in a crockpot with the juice from the pan.

Serve with Pineapple-Mango Salsa on the side, below.

Pineapple Mango Salsa

This is delicious served with the Asian Meatballs, Porkchops, Fish, or even Chicken. Liven up a dinner with the sweet and spicy taste of pineapple and mango, high in vitamin A, antioxidants and digestive enzymes. Enjoy.

Half of a decent sized pineapple, chopped in small pieces

1-2 ripe mangos, chopped

½ red onion

1-2 cloves of garlic minced

1-2 Romano tomatoes, chopped

Handful of cilantro, chopped

Juice of 1-2 limes

Touch of sea salt

Mix all ingredients together, serve or refrigerate.

Cat’s book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 100,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Bacon, Blue Cheese, Apple and Arugula Salad

I had this crazy idea for a salad recipe and thought these things would work together. I was right…

I had a crazy idea for a superfood salad recipe and thought these things would work together and I was really not surprised they worked as well as I had thought. I purchased some delcious creamy, nutty raw blue cheese that was just magnificent with the saltiness of the bacon, the bite of the arugula and the tart-sweetness of the apple.

I topped it off with an olive oil, and cinnamon-pear balsamic mixture. You don’t need cinnamon-pear balsamic but a nice, mellow sweet balsamic will do just as well.

I purposely did not include measurements in this recipe, it’s very easy to adjust to whatever size crowd you are serving. Hint: Add more Bacon to gain more popularity! 😉

Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene,lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of healthy omega 3 fats as well.

The standout of all the nutrients in dark green leafies is Vitamin K.

A cup of most cooked greens will give you about 9X the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own.

Here ya go…I hope you enjoy this as much as I did. 🙂

Bacon, Blue Cheese, Apple and Arugula Salad

Any combination of Arugula, regular baby greens and/or baby kale

2-4 slices thick sliced natural (no nitrites) bacon, cooked and cut up in small pieces

1/2 to 1 apple, chopped in small pieces (Granny Smith is good, or any tart-crisp apple variety)

Crumbled Blue Cheese (try something exotic here like Maytag Blue or another aged delightfully nutty flavored blue cheese)

Thin sliced red onion

Add greens to large glass bowl, with apple, bacon, and blue cheese sprinkled on top. Drizzle equal amounts of balsamic vinegar and extra virgin olive oil on salad and serve.

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers are ideal!

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers work great!

This particular recipe uses bacon, eggs, sweet onion and green onion and sliced carrots. You can also add peas, broccoli, fresh tomatoes, zucchini, spinach, kale, parsley, cilantro or whatever other yummy veggies you’d like to add. The key ingredients are cooked quinoa, sweet or green onion, bacon and eggs.

When I make quinoa, I like to make a big batch, because the leftovers are great for breakfast. This recipe is quick and easy and absolutely delicious and satisfying–and very nutritious as well! This recipe serves two but is easily expandable to 4 or more. There are no hard and fast measurements here, just add more ingredients for a bigger crowd.

Ingredients

1 cup cooked quinoa

3 slices of (natural, nitrite free) bacon

1 or 2 organic, free range eggs

1/4 cup sweet onion, coarsely chopped

3 green onions, chopped

1-2 carrots, sliced

1/4 cup frozen peas

handful of cilantro or parsley,if desired

1 Tbsp of olive oil

Sea salt and hot pepper flakes (optional)

Directions

In a skillet, cook the bacon till done, but not too crisp. Set aside to cool, then cut or break into smaller pieces. Scramble egg in pan with leftover bacon grease and set aside with bacon.

Add vegetables, and stirfry in leftover bacon grease until slightly tender but not mushy. (5-6 minuutes)

Add olive oil to pan, and add cooked quinoa, and stir into veggies and heat through. Add chopped bacon and egg and mix in with quinoa-veggie mix. Add sea salt and hot pepper flakes and serve. Enjoy! You will have superpowered energy to burn all day!

Till next time,

Stay healthy and lean!

Find out what foods age you the fastest and how to reverse aging here.

And get the Anti-Aging Superfoods Recipe book too!

The Top 101 Foods that Fight Aging

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Paleo Carrot & Apple Muffins

Looking for a healthy grain free and gluten free alternative to muffins for a friend of mine with some health issues, I threw together some carrot, ginger and apple. The result was a moist, tender, delicious muffin…

Looking for a healthy grain free and gluten free alternative to muffins for a friend of mine who is dealing with some health issues, I decided to throw these ingredients together and see what came of it. The result was a moist, tender delicious muffin that is low-glycemic and full of fiber and nutrients. The carrots and the apple added a great flavor and the addition of fresh ginger makes it anti-inflammatory and easier on the stomach. A perfect breakfast or snack!

Paleo Carrot, Ginger, Apple Muffins

Ingredients

4 medium sized organic carrots

1 apple

1″ chunk of fresh ginger

1/3 cup coconut oil, melted

1/2 heaping cup of coconut flour

1/3 cup ground flax seed

3 medium eggs

1 tsp baking powder

1 tsp cinnamon

1/4 cup honey

1/2 tsp sea salt

Juice of one small orange

Directions

Preheat oven to 375 degrees.

In a food processor, add carrots, apple and ginger and chop finely. Scrape out and add to bowl with other ingredients. Stir well.

Scoop out dough into large or small muffin pans. You can use muffin papers or grease cups with coconut oil.

For large muffins, bake for about 25 minutes. Muffins should be brown on the outside but moist inside.

For small muffins, bake 15-20 minutes.

Makes about 12 large muffins.

Serve with grass fed butter and raw honey. Enjoy every bite!

Till next time,

Stay healthy and lean!

Find out what foods age you the fastest and how to reverse aging here.

The Top 101 Foods that Fight Aging

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Warm Lentil, Kale & Bacon Salad

Lately I have been really liking lentils. Lentils are a power food–loaded with protein, fiber, B vitamins and iron; and the stellar health benefits of kale. And there’s bacon…

Lately I have been really enjoying lentils. Now for the die-hard Paleo/Primal folks, lentils are not on the ‘list’, but as an athlete who needs to get plenty of non-grain high quality carbs, lentils are a perfect addition. Lentils are a power food–they are loaded with protein, fiber, B vitamins and iron.

Lentils contain more folate than most any other plant food. Besides protecting your body against heart disease and inflammation by lowering dangerous homocysteine, folate is ideal for women who are pregnant or trying to get pregnant, as it helps prevent birth defects. And did you know that folate, combined with vitamin B6 (also in lentils) helps reduce the risk of breast cancer and other cancers.

Lentils’ high fiber makes them filling and satisfying, while keeping blood sugar low. This low calorie legume is a great dietary addition if you are trying to lose weight as well. The lentil is an easy to digest food that is helpful to those who have digestive disorders like irritable bowel syndrom and diverticulosis.

Lentils contain the third highest level of protein of all legumes and nuts, so not only are they a great slow burning carbohydrate source, but they are also an excellent source of protein.

And one of the main reasons I love lentils is their steady, slow-burning energy they provide for athletes, along with the iron which helps to transport oxygen in the body. Oh, and did I mention they taste delicious?

And of course, there is the kale, which we all know is a known ‘Superfood’. A member of the cruciferous family, it has anti-cancer, fat burning properties, along with its powerful anti-oxidants, calcium and vitamin K, among other more numerous health benefits.

There’s also turmeric in this recipe too. If you don’t know about turmeric, read more here. It’s one of the most powerful, antioxidant, anti-inflammatory, anti-aging spices you can use.

I used black lentils in this recipe. They are a slightly smaller, firmer lentil than the more common brown lentil you see at the grocery store, although you can use either type. Brown lentils cook relatively quickly, so don’t overcook or they will become mushy.

This recipe, that I made up on the fly, turned out surprisingly good. I may have to make it again tonight!

Warm Lentil, Kale and Bacon Salad

2 slices of thick sliced, natural (nitrite/nitrate free) bacon

4-6 good sized garlic cloves, chopped

1 cup (or so) cooked black or brown lentils

1/2 bunch of kale, chopped in small pieces

sea salt

1/2 tsp turmeric

juice of 1 fresh lemon wedge, to taste

hot pepper flakes, to taste

toasted sesame seeds, optional

In a frying pan, fry bacon until medium crisp. Remove from pan and chop or break in small pieces. Set aside. Leave about 1-2 Tbsp of the bacon grease in pan, and stir and cook garlic for a few minutes, until soft. Add chopped kale, salt, drained lentils, red pepper flakes, and turmeric. Cover with lid and cook over medium to medium-low heat for a few minutes until kale is tender. Squeeze fresh lemon juice over kale, stir and serve. Enjoy! Serves 2-4.

This can be served as a side dish or as a complete meal.

Easy Lentil Curry Salad

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. When you crave something that’s good for you, listen. It’s most likely your body telling you it needs a particular nutrient…

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. I know enough about my body (and you should too) to listen when I am craving a certain type of food. No that doesn’t mean when you crave candy, cake, mac and cheese, or anything else that isn’t healthy for your body.

But when you truly crave something that is good for you, then listen. It’s most likely your body telling you it needs a particular nutrient.

So what about lentils? Well, I try to eat a mostly Paleo style diet, and legumes are a ‘no-no’ on a Paleo diet. I’m not sure why, it seems that primitive folks would want to eat lentils if they had ’em. Maybe they didn’t cozy up around the camp fire to a big bowl of steaming lentil soup, but really, there are worse things, right?

Well, for starters, lentils are full of fiber. Guess that’s good for a detox diet, don’t ya think?

And, lentils help lower cholesterol, and stabilize blood-sugar. Lentils are also very high in magnesium, that calming mineral that the majority of us are short on. Got leg cramps? Get magnesium. Trouble sleeping and relaxing? Get magnesium. You get the idea…

On top of that, lentils also provide plenty of B vitamins and protein and are not heavy on the calories. Good thing for a detox diet, it sounds like. Plus they are tasty, go great in a salad or soup and fill you up. I’m all for that.

So here is the salad I whipped up while I was craving lentils and on my detox diet. I have to say it was delicious and satisfying. You can play around with the ingredients as you like, but this combo was pretty tasty! Just be sure to use organic veggies as much as possible.

Lentil-Veggie Salad

1 cup or so dry lentils, rinsed

1 bunch of radishes, chopped or sliced

6-8 asparagus stalks, chopped and lightly cooked

1 medium size cucumber

1 firm tomato chopped

1 firm avocado chopped

1 red onion chopped or 4-5 green onions sliced

1 clove or 2 of garlic

handful of fresh cilantro chopped

1 tsp or so of curry powder

red pepper flakes

sea salt and pepper

juice of one fresh lemon

2-3 tablespoons extra virgin olive oil

Rinse and cook lentils till tender. Rinse with cool water and drain. Add veggies, lemon juice, olive oil and seasonings. Stir and chill. Enjoy! Serves 2-4, and makes great leftovers too.

Till next time,

Stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. Get the latest Gluten Free, Superfoods Recipe book HERE–The Fat Burning Kitchen Superfoods Recipes. Cat also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

The Citrus, Basil and Beet Martini–YES It’s Delicious!!

Yes, Beets and beet juice can improve athletic performance, it’s true. So, we decided to set out and make a beet martini, and lo and behold, it was absolutely delightful!

Yes, Beets and beet juice can improve athletic performance, it’s true. So, we decided to set out and make a beet martini. No, I doubt it will do a lot for your athletic performance, but it is a delicious and (sort of) nutritious way to enjoy a colorful new drink! Have a try!

The Beet Martini

Ingredients:

1 bottle Chopin or other Potato Vodka

3 Fresh Organic Beets

2-4 cups Blood Orange or Fresh Orange Juice (I just bought fresh squeezed OJ from WF)

4 Meyer Lemons, juiced

2 Fresh Limes, juiced

Simple Syrup to taste

6-8 ea. Fresh Basil Leaves

Lemon Twist, garnish

Directions:

Cut tops off beets and wash. Place in boiling water for about ten minutes. Remove from pan, rinse under cold water and scrape off tough outer skin. Slice and add to vodka in a glass pitcher or jar. Infuse for three days.

When ready to mix drinks, remove beets with a strainer spoon and discard. In a glass pitcher, add the vodka and chill. Meanwhile squeeze 3 Meyer lemons and three limes into a glass container. Add the orange juice. Crush the basil leaves in a small amount of simple syrup with a wooden spoon. Add to juice mixture and sweeten with simple syrup to taste. Leave it slightly tart.

To mix drinks, add ice to a cocktail strainer, juice and two shots of vodka. Shake and strain off ice. Garnish with a lemon peel.

Note: Measurements are approximate, so it may need a little tweaking to ‘taste’. Enjoy in moderation! Cheers!

Immune Boosting Asian Chicken Soup

Try this with any leftover chicken or turkey. Besides the healing properties of chicken soup, this soup contains shiitake mushrooms with powerful healing properties…

This is a great way to use a leftover chicken or turkey. All you have to do is throw the leftover chicken or turkey, bones and all into a pot of water. OR you can use cut up chicken pieces (with bones), or just chicken or turkey meat. I decided to use shiitake mushrooms and give it an Asian twist, and we were all pretty happy with the way it turned out. So, here is the immune boosting Asian Chicken Soup recipe.

Aside from the healing properties of chicken soup, this soup contains shiitake mushrooms. Shiitake mushrooms have some powerful healing and immune strengthening properties all on their own.

The Shiitake is featured in many Asian cuisines and has long been considered a delicacy as well as a powerful medicinal mushroom. As far back as the Ming Dynasty (AD 1368–1644), it was known that shiitakes were a remedy for upper respiratory diseases, poor blood circulation, liver trouble, exhaustion and weakness, and to boost qi, or life energy. It was also believed to prevent premature aging.

Scientific studies have shown shiitake’s ability to stimulate the immune system, kill bacteria, reduce platelet aggregation, and possess antiviral properties. One of the substances in shiitake, AHCC (active hexose correlated compound), increases the body’s resistance to pathogens such as the flu virus, West Nile encephalitis, and certain bacterial infections. Another compound is actually used as an intravenous anticancer agent in some countries.

Shiitakes are an excellent source of vitamins B2, B5 and B6, as well as manganese, phosphorus, potassium, selenium, copper and zinc, and a good source of protein, magnesium, and vitamin D. They also provide a wide variety of unique phytonutrients.

One especially interesting area of immune system support involves the impact of shiitake mushrooms on immune cells called macrophages. Among their many important activities, macrophage cells are responsible for identifying and clearing potentially cancerous cells from the body. Shiitake mushrooms help macrophage cells do a better job killing off potential cancer cells.

While shiitakes are known for their immune strengthening properties, they are also known to modulate and prevent excessive immune activity–as in the case of those with auto-immune disease. So, shiitakes are known for overall immune benefits, even for those with overactive immune systems.

Any kind of chicken works for this soup. I used a leftover roasted chicken with some meat left on it, along with a couple of thighs. You can also use a whole cut up chicken, chicken breasts, leftover turkey, etc. Just add enough meat so it’s sufficient for the number of servings you are making.

Ingredients

1 chicken or turkey carcass with some meat on

2 thighs

4 cups water

Sea salt

4-6 cloves garlic chopped roughly

1 Tbsp fresh ginger, minced

1 cup chopped organic kale

3 carrot slices

1 medium sized baby bok choy chopped

1/2 lb shiitake mushrooms, sliced

1 carton of organic chicken stock

1/2 cup of quinoa

chopped green onions

sprinkle of red pepper flakes

2 Tbsp of soy sauce

1-2 Tbsp of miso paste

Fish sauce to taste

Directions

In a large saucepan or dutch oven, add in chicken and about 4-6 cups of water. Bring to a boil and simmer for about a half hour to an hour, until meat is done and falling off the bones. If you added in large pieces, remove them with a strainer spoon and remove meat from bones, and return meat to stock.

Add in vegetables, and seasoning and simmer for another half hour to an hour. Serve with a tossed green salad and enjoy!! Makes 4-6 servings.

Till next time, stay healthy and lean!

Look for the new 101 Anti-Aging Superfoods and the Anti-Aging Superfoods Recipe book due out next week! (Yes, really–the book did get hung up in production, but it really will be out next week–just in time for Christmas! 😉

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease, lose weight, and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

GF Pumpkin Streusel Bars

I made up this gluten free coffee cake with pumpkin a few years ago, and it’s been wildly popular ever since.

So…I have this homemade gluten free coffee cake I made up a few years ago. The kiddos loved it and often requested it for their birthday cakes. I had a can of organic pumpkin pie filling and was thinking…hmm, maybe I’ll add that to the coffee cake and see how it turns out. At first I was not overly impressed, at least as looks go; it didn’t rise much or look like a fluffy cake. However, I changed my mind after a bite! The inside was delicious– pumpkin-y rich and moist, and the outside was chewy.

Beta carotene helps to protect against diseases, helps your skin stay young and healthy-looking (people who consume lots of foods rich in beta carotene have a better overall skin color), Beta carotene must be consumed with a little healthy fat, however, in order for your body to turn it into usable vitamin A.

Some of the other benefits of pumpkin include:

Lowering your blood pressure
Increased immunity
Younger looking skin
Healthy eyes and better eyesight-especially in the dark
Protection against cancer
Better fertility

So without further ado…

Here is the Pumpkin-Uffin Bar Recipe (name thanks to autocorrect 🙂

Ingredients

1/2 stick or 1/4 cup of organic butter

3/4 cup organic turbinado or unrefined succanot sugar

2 eggs

2 tsp of vanilla

1 can organic pumpkin pie filling or regular canned pumpkin

2 cups brown rice flour

1/2 tsp salt

3 tsp baking powder

1/3 cup coconut milk

Streusel Topping

1/2 stick or 1/4 cup organic butter

1/3 cup sugar

1-2 tsp pumpkin pie filling or–2 tsp cinnamon, 1/4 tsp nutmeg

1/4 cup old fashioned oats, OR 1/2 cup chopped pecans or walnuts

Directions

Preheat oven to 350 degrees. Grease a 9 x 12 baking pan.

Blend butter and sugar in mixing bowl till creamy. Add eggs, vanilla and pumpkin pie filling, and mix. Add dry ingredients and mix well, and add in enough milk to make a creamy smooth batter. Mix well and pour into a 9 x 12 greased pan.

In food processor, or using an old fashioned pastry knife (those kinds with multiple blades), mix dry ingredients until well mixed and crumbly. Spread over the top of cake mix and bake at 350 degrees for 30 minutes or until a toothpick inserted comes out clean. Cool and slice into squares. Enjoy!